Traveling across multiple time zones can be both exciting and exhausting. The thrill of exploring a new destination often comes hand in hand with the challenges of jet lag. Whether you’re crossing the country or the globe, your internal clock (or circadian rhythm) may fall out of sync with the local time. Jet lag commonly leads to fatigue, difficulty sleeping, decreased alertness, and even mild disorientation.
However, it doesn’t have to ruin your trip. There are various strategies you can use to minimize its effects and recover more quickly. Below are some practical methods to help you adjust to your new time zone and How to Get Over Jet Lag.
Adjust Your Sleep Schedule Before You Leave
One of the best ways to minimize jet lag is to start adapting your routine a few days prior to your trip. When you know you’ll be flying to a destination several hours ahead or behind your usual time, gradually shift your bedtime by 15–30 minutes each day. By doing this, you’re giving your body a head start in aligning with the upcoming schedule.
If your destination is far to the east, you might find it helpful to wake up slightly earlier each morning, whereas traveling west may call for staying up a bit later. These small, incremental changes can greatly reduce the shock of suddenly switching time zones once you arrive.
Stay Hydrated
It may sound simple, but staying hydrated is crucial for beating jet lag. Airplane cabins often have low humidity, which contributes to dehydration and leaves you feeling tired and sluggish. Drinking enough water before, during, and after your flight helps combat this. Alcohol and caffeine can also disrupt your sleep patterns and dehydrate you further, so it’s wise to limit them while traveling. A well-hydrated body is better equipped to handle the stress of a long flight and makes it easier to adjust to a new time zone.
Control Light Exposure
Light is one of the most influential factors that regulates your circadian rhythm. By being mindful of when you expose yourself to light, you can reset your internal clock more swiftly. If it’s morning or early afternoon in your new time zone, seek bright sunlight or brighter indoor lighting. This helps your body stay awake and adjust to the local daytime. Conversely, if you’re traveling east and need to fall asleep earlier, limiting your exposure to bright light in the evening can help you wind down. If you’re trying to sleep during the flight or once you arrive, using an eye mask or blackout curtains signals to your body that it’s time for rest. By strategically balancing your light exposure, you’ll encourage your body to adapt more quickly to the local day-night cycle.
Use Short Naps Wisely
Napping can be a double-edged sword when it comes to defeating jet lag. On one hand, a quick nap can relieve overwhelming fatigue, especially on the first day. On the other hand, a long or poorly timed nap may disrupt your nighttime sleep, prolonging your jet lag. If you find you absolutely need to nap, keep it to around 20–30 minutes, which prevents you from drifting into deeper stages of sleep that can leave you feeling more groggy. If possible, do your best to stay awake until your normal bedtime in the new time zone to help your body adjust more smoothly.
Move and Exercise
Engaging in light exercise—such as a short walk, gentle stretches, or yoga—can have a positive impact on your energy levels and overall well-being. Physical activity increases circulation, boosts your mood, and helps regulate your body’s internal clock. If you have the energy after arriving, a short workout can help you feel more alert. Even simple stretches or foot exercises during the flight itself can ease muscle stiffness and stimulate blood flow, which contributes to quicker recovery from travel fatigue.
Use Sleeping Aids Cautiously
Some travelers turn to melatonin or over-the-counter sleep aids to adjust their sleep schedule. While melatonin can effectively signal to your body that it’s time to sleep, it’s important to consult a healthcare professional before using any supplement or medication. They can advise on the appropriate dosage and possible side effects, ensuring it’s safe for your individual situation. It’s also best to use such aids sparingly and avoid becoming dependent on them for long-term sleep regulation. When used properly, they can offer short-term relief from disrupted sleep patterns.
Embrace Local Time and Routine
Once you’ve touched down in your new destination, immerse yourself in the local time zone as soon as you can. Eat meals in accordance with the local schedule, and if it’s daytime, try to stay outdoors or in bright spaces. Natural sunlight is a powerful cue to your body that it’s daytime. Avoid the temptation to revert to your home schedule for meals or sleep. Sticking to local customs and times helps your body realign faster, so you can start exploring and enjoying your trip without feeling out of sync.
Listen to Your Body
No matter which methods you choose, listen to the signals your body sends you. If you’re feeling extremely tired, give yourself permission to rest and recover. Everyone adjusts at different speeds; some might feel normal after a day or two, while others may need up to a week. Try not to schedule too many strenuous activities on your first days. Instead, allow time for relaxation, hydration, and possibly light exercises to ease yourself into the new environment. Striking a balance between pushing through and giving yourself a break will help you get back on track sooner.
